4-Minute Workout…AKA Nitric Oxide Dump

The genius of this easy workout is the exercises are simple and take only 4 minutes to achieve a nitric oxide dump = weight loss.
4 Minute Workout nitric oxide dump

Who has time for a great workout? You do! All you’ll need is 4 minutes for this effective and easy workout.

As the American Heart Association continues to remind us, 4 out of 5 adults are not getting enough physical activity to maintain good health. Add on the time and effort to get to the gym, especially if you travel often, and a workout seems to be left out entirely just when your body needs it most, especially for stress reduction! That’s where an easy activity you could do anywhere would come in handy.

The AHA recommends at least 150 minutes a week of moderate-intensity exercise for good health and well-being. As an alternative, they’ve found that 75 minutes of high-intensity exercise can be just as effective. This efficient form of exercise utilizes High-Intensity Interval Training (HIIT). From that science comes a workout by Dr. Zach Bush, Doctor of Endocrinology, Metabolism, Internal Medicine, and Palliative Care, known as The Nitric Oxide Release, AKA The 4 Minute Workout, and it is an EASY workout anyone can do.

signs of a good workout

What is nitric oxide anyway?

Your body produces nitric oxide (NO) as a molecule that circulates in your body for ”vasodilation, meaning it relaxes the inner muscles of the blood vessels, causing them to widen and increase circulation. Nitric oxide production is essential for overall health because it allows blood, nutrients, and oxygen to travel to every part of your body effectively and efficiently.” This can lead to improved cardiovascular health and even lower our blood pressure. Increased levels of nitric oxide can reduce your risk of congestive heart failure, while decreased levels have been linked to hypertension.

Because it increases the number of nutrients and oxygen that travel throughout our body, nitric oxide helps restore our energy and improve recovery time after exercising. While our body typically produces an adequate amount for day-to-day use, incorporating a HIIT activity can quickly elevate the amount of nitric oxide (also known as a nitric oxide dump).  

4-Minute Workout

Dr. Zach Bush has devised this 4-minute workout to fit into even the busiest schedule. The genius of this 4-minute easy workout? It utilizes simple moves done quickly and correctly with purpose. Bursts of easy-to-remember movements are done rapidly, focusing on form, technique, and speed. Best of all, it’s convenient! From the kitchen to the airport, you can do this workout anywhere. Basically, it’s the perfect easy workout!

Please note: This 4-minute workout may not be right for you. Always contact your physician prior to beginning any new workout.

Dr. Bush leads you through and demonstrates his 4-minute workout. Working 16 muscles in 4 minutes, you follow him through proper squat techniques (check yourself in a mirror to ensure you have this important basic move), arm swings, arm circles, and overhead presses. Dr. Bush also gives modifications. As you can see in the following video, every age group is represented.

Keep in mind that the 4-minute workout does not replace flexibility and weight training. Stretching (a must as we age) and adding sessions of Pilates, yoga, and before and after workout breath cycles will complete your exercise routine.

So, in less time than it takes the barista to concoct your venti latte, you can surge fresh oxygen through your body and brain, build and shape muscle, and rev your metabolism.

Food and Supplements

If you still want to try to get more nitric oxide into your body each day, you can consider adding nitric oxide-rich foods or supplements to your daily routine. Adding vegetables rich in nitrates (celery, lettuce, spinach, or arugula) and foods rich in antioxidants like fruits, vegetables, nuts, or grains can naturally increase the amount of nitric oxide our body produces.

You can also consider adding a nitric oxide supplement to your diet, specifically one containing the amino acid l-arginine. Reported benefits of a nitric oxide supplement include increased weight loss, improved recovery post-workout, or even as a prevention for the common cold. Before you start taking any supplement, especially one for nitric oxide, you should consult with your doctor to ensure it’s safe for you. 

Still, Need a Boost?

If you’re still struggling to lose weight even after adding more time to your daily and weekly workouts, you might consider giving your diet an overhaul. If you’ve considered intermittent fasting but are intimidated by the idea, take a look at Prime Women’s PLATE program, which offers an amazing program specially designed to help women over 50 jump-start their weight loss. Now available in an app on Apple or Android with reminders to keep you on track. 

If you’re worried about being hungry while intermittent fasting, try our program for 5-day ProLon fasting with food, or you can use FastBar to avoid temptation and help you find success.

This article is for informational purposes only, is not intended to diagnose, treat, cure, or prevent any disease, and is not a substitute for medical advice.

Read Next:

Step-by-Step Fat-Shredding Workout

Dr. Oz 7-Minute Workout

Rules for Intermittent Fasting


The Ultimate 4 Minute Workout
How to Workout 16 Muscles in 4 Minutes


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